Bear Swimming in the Water (Tai Chi)

Equipment
None
BODY PART

Purpose

Bear Swimming in the Water is a Tai Chi exercise that enhances your range-of-motion, warming up your shoulders, arms, mid back, hips, and knees.

Set up

Stand comfortably with your feet hip width apart.

Movement

Cut through the water and swim, trying to come to the top of the water. Keep imagining that you’re swimming, cutting to the top of the water. Bend your knees as you come down, and straighten your legs as you reach up.

Tips

  • You should not experience any pain in your shoulders during this exercise. If you do, decrease your range-of-motion to the point where you are no longer experiencing any discomfort.
  • Keep your back straight as you bend your knees.
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
Already have an account? Log in here
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

Explore our exercises...

Standing Alignment

View exercise

Forward Step Ups

View exercise

Modified Side Plank with Clam with Band

View exercise

Modified Side Plank with Clam

View exercise